Agility is the ability to change directions with ease while moving quickly. It is an integral part of any training regime for all sports enthusiasts and athletes. However, agility workouts are critical for senior tennis players to get ahead in their game. It allows for improved speed, power, coordination and tennis playing skills. Agility training is great to protect foot speed and refine your sports technique. Read on to know more about agility workouts that will help you become more agile and faster around the tennis courts.
WHAT ARE AGILITY WORKOUTS?
Fast movement is extremely important when performing on the tennis court. In order to be quick, you need to develop dynamic and confident footwork. However, simply moving around the court to chase the ball is not enough anymore. You need to develop quick responses to hit the ball coming your way. Agility can be defined as the quick response to a stimulus. With the help of agility workouts, you will change your body’s direction efficiently and with ease.
WHAT IS INCLUDED?
Agility is a quality that is thought to exist only among talented tennis players. The way these players move around the field makes observers think that they were born with it. However, agility workouts can ensure that you develop the same abilities or maintain the same nimbleness in your game. Agility workouts enhance your ability to move sideways, develop efficient footwork, and even increase your energy to move effortlessly around the court.
These workouts are dedicated to helping a senior sports person execute the required movements needed on the court effortlessly and smoothly. It involves accuracy and relaxation that allows you to use minimal energy in performing an action. These are the following components that are included in every agility workout:
A tennis player does not stop at performing a single function at a time. In fact, even the easiest tennis matches require complex and strenuous functions. Movement coordination is important not only a successful agility workout but a better understanding of the intricacies of tennis.
You cannot stop at intercepting the tennis ball on the court. Your movements need to be precise enough to hit it across the other side in a manner that will help you win. Agility workouts are dedicated to empowering you to be able to do just that.
Agility training incorporates efficient muscle energy utilization. With practice, you will employ accuracy and precision to complete a task that will enable you to save your energy. With age, you might feel your energy slipping on the court. This is a ready remedy to help you continue with vitality and maximum energy till the end of a game set.
WHY ARE THEY IMPORTANT?
Having a dynamic and confident first step is critical to turning a game in your favor. Your first step decides how fast you will be around the court. Agility workouts help in ensuring that you master the three main areas of tennis: acceleration, deceleration, and reactive movement. The way you start a movement dictates the speed and efficiency with which you will carry out the rest of the movements.
A tennis court gives you only 7 meters per change of direction for rapid acceleration, controlled deceleration, and quick response. You will not be able to improve your court performance until you improve these three areas and agility workouts help in just that. There are many other benefits of agility training sessions that help you become a better tennis player. You improve your recovery time as every training session is intense. Age has a detrimental impact on your musculoskeletal system. With the right workout, you can ensure that your body is in the right alignment preventing injuries. Agility training also increases balance, control, and flexibility.
HOW THEY WILL IMPROVE YOUR TENNIS SKILLS
One of the most important components of tennis is agility. Many people confuse agility with being fast and often use the two terms interchangeably. However, tennis agility refers to how quickly a person changes directions and speed from a stationary position.
There are remarkable benefits of including agility workouts in your tennis training regime.
MIND BODY COORDINATION
Tennis is a game that requires quick thinking and decision-making. It is also important that your body responds to your mental commands quickly. With practice, these decision-making skills come naturally. However, it is possible that with age your body might lose its edge. Agility workouts help in building new pathways in your brain that respond to stimuli quickly. You might find the responsive movements forced or unusual in the beginning. However, with regular practice, the responsive flow will come with ease, and you will become better at your agility and skills.
Speed is great for athletes who require running in a straight line. However, tennis requires you to sidestep, change directions and sometimes come to a complete stop midway of a lunge. These movements call for enhanced balance and movement coordination. If you have just started playing tennis, then the chances are that your muscles will be rusty. There is no better way to promote balance on the court than training on your agility.
Agility workouts such as running through agility cones or using an agility ladder require non-linear movements. These workouts are dedicated to engaging more muscles and providing greater results. The nature of these workouts will provide you with quicker results on the tennis court as you notice a definitive improvement in your game.
WHAT AGILITY WORKOUTS ARE SUITABLE FOR TENNIS PLAYERS?
In tennis, you need to use speed and agility in developing a strategy against your opponent. For instance, if your opponent is a power player who likes to bash balls across the net, then you would have to rely on your speed heavily. However, if you are playing against a player who likes to mix things with drop shots, wrong-footing attempts, and lobs, then you would have to bring your agility to the forefront. Agility training workouts incorporate a healthy dose of predictable and unpredictable drills to help you respond to all kinds of stimuli.
Tennis ball agility drills, agility belt drills, light reaction agility drills, verbal cueing and tennis agility ladder drills are some workouts that are more reactive.
Most senior tennis players tend to workout alone. It is important that you attempt to introduce agility drills that require direct stimuli or an opponent. For maximum results, it is best if you grab a partner and perform agility workouts with them. This will help you improve all areas of your tennis speed and agility. It is important that you focus attention on the following factors while considering a workout.
SPECIFIC AND PURPOSEFUL MOVEMENTS
It is important that you focus on your specific movements and do not include just any agility workout but one created specifically for tennis agility. 75% of court movement is you moving sideways between 0-7 meters distance. Hence, you need to ask yourself the purpose of incorporating a particular drill in your regime. While developing the right agility workout it is important that you keep drills are within the boundaries specific.
It is critical to understand the reasoning behind your movements. Just doing them out of practice will not help you improve your game. You need to understand the reason behind each agile movement on the court. Rather than running through a drill, it is important that you give your 100% and try to beat your own scores.
ACCELERATING AND BRAKING
Before you learn how to start, it is important that you focus on braking. Tennis requires instant accelerations and explosive first steps. However, you also need to put a break in your movements to get in that shot. Many agility workouts focus on acceleration more than deceleration. Your tennis agility workout should include drills that help you brake efficiently and on time. Breaking out in a sprint while on the tracks is one thing. However, it will only inhibit your moves while on the court.
This is the third most important aspect of your agility training. You need to ensure that you have a proper and quick response to stimuli. There are two kinds of drills you can include to ensure reactive movements. Change of direction drills involves pre-planned courses. You are training your muscles to change direction movement and velocity. This is the precursor to reactive agility training focused on rapid movements which effect the whole body. This is done in response to a stimulus that can be auditory, verbal, or visual.
In the last two decades, tennis players have become faster, stronger and more agile. It is important that you keep yourself fit physically to get ahead in any competitive sport. Agility training sessions allow you to develop all the right muscle conditions required for lateral movements on the court. You also learn how to start on an explosive first step with instant deceleration. These movements build the foundation of all tennis agility training sessions.